Deadlift Assistance Exercises Videos

By Gary F. Zeolla

This page links to all videos for deadlift assistance exercises available on Fitness for One and All. These videos show the proper form and set-up for these exercises. The videos were taken during various workouts by this writer.

The shorthand is date (month/day/year), followed by pounds/ reps.

2007 - 2010

Chain DLs - 5/21/07, 240/5, plus 90 pounds of chain. This view shows how I lay out the chains for each set. This makes the first rep very difficult and thus works the lower part as well as the top. The rest of the reps are then for top end work.
Stiff Leg DLs - 5/30/07, 265/4. I probably should keep my head up so that my back doesn't round so much.
Stiff Leg DLs - 10/3/07, 235/6. Here I am keeping my head up, and the form looks better.
Reverse Band DLs - 12/27/07, 365/4. RBDLs are a great way to over load the top part of the lift. I am using average (#4) bands and a conventional stance. I have the bands choked around the safety bars placed in the third hole from the top of my power rack. This way, the bands almost completely deload at the top of the lift. There’s just enough tension to keep the bands from slipping.
Reverse Band DLs - 12/27/07, 380/3.
Good Mornings 1 - 1/28/08, 145/5. GMs are a definitely an "advanced" exercise. Do not try these if you are a beginner or have any kind of back problems. Note how I am moving my butt back so as to keep the center of gravity over my hips. Otherwise, my form is similar to on SLDLs, except it is not possible to keep my head up, so my back is rounding some, but I don't think too much. For more cautions, see the discussion at Deadlift Assistance Exercises.
Good Mornings 2 - 1/28/08, 150/4.
Reverse Band DLs - 7/10/08, 420/3. Different from the above video, here I am using a sumo stance. With the sumo stance lowering my hands, the safety bars are in the fourth hole from the top of my power rack. Click here for a pic of the set-up. The heavier bands enable greater overload of the top of the lift. If the song does not sound quite like you remember it, that’s because it is not the Doobie Brothers. It is a remake by DC Talk, a Christian rock/ rap band. That is why, if you listen closely to the lyrics, they’re singing, “Jesus is STILL just alright.”
Platform DLs 1 - 5/7/09, 280/6. An excellent exercise for helping the pull off of the floor. I am standing on three - 3/4" boards nailed together. I use a sumo (wide) stance for my competitive stance, but I am doing these with a conventional (close) stance to give the low back and hamstrings more work than they get with sumos.
Platform DLs 2 - 5/7/09, 300/4.

2015 - 2017

When I started powerlifting again after a break of six years, I started lifting exclusively raw with wraps. Specifically on deadlift assistance work, I am wearing a Crain power belt and APT wrist bands and single-ply knee sleeves, plus Nike wrestling shoes.

Sumo Stiff Leg Deadlifts - 4/16/15, 267/4. I might be bending my legs a bit too much for these. But they seem to be working well as is.
Conv. Platform Deadlifts - 4/23/15, 325/2.
Sumo Chain Deadlifts - 4/23/15, 390/2 (includes chain weight).
Sumo Reverse Band Deadlifts - 6/8/15, 375/2.
Sumo Platform (3" Deficit) Deadlifts - 6/15/15, 320/2.
Good Mornings (medium stance) - 6/15/15, 105/4.
Hyperextensions - 9/6/15, bwt./10. This was my first deadlift workout after a hamstring injury.
Sumo Reverse Band Deadlifts - 12/3/15, 375/2.
Conv SLDLs - 12/10/15, 270/2.
Conv Platform Deadlifts - 12/20/15, 330/2.
Sumo Chain Deadlifts - 12/20/15, 365/2.
Sumo Platform Deadlifts - 2/1/16, 325/2, 340/miss.
Conv Platform (2-1/4” Deficit) Deadlifts - 2/204/16, 320/3, 335/1.
Sumo Still Leg Deadlifts - 3/17/16, 215/5, 225/3.
Sumo Platform Deadlifts - 3/24/16, 310/4, 325/2.
Conv Reverse Band Deadlifts - 3/24/16, 342/4, 365/2.
Sumo Platform (3” Deficit) Deadlifts - 4/24/16, 332/3, 350/1.
Conv Reverse Band Deadlifts - 4/24/16, 355/6, 372/4, 390/2.

Powerlifting and Strength Training